Audio Program - James steed's Site

Steed 20-Item Scale: Ability To Benefit From Visualization (20 minutes)

There are several kinds of meditation, including observational, concentration, and visualization. One's ability to benefit from creative visualization has been found to be determined by one's ability to be absorbed into imagined experience and to experience trance-like phenomena. This oral questionnaire contains items related to this absorbance and trance phenomena. Take it, score it, and see how likely you will benefit from guided meditations and creative visualizations. It's very interesting. <br><br>

Heading Anxiety Off at the Pass (23:00)

This is the third in a series of cognitive behavior therapy-informed guided meditation practices to manage anxiety. It desensitizes you to early alerts of imagined fears. It entails recognizing an anxious alert to imagined fear, temporarily changing your breathing in response to that alert, observing and labeling the associated thought, and an activity known as "acting as if." Practice often to make your new breathing behavior an automatic response to an alert to prevent the escalation of anxiety. Later, you create your own and practice without the audio. I think you will find these practices good cognitive therapy and mindfulness resources.<br>

Meditation at Your Fingertips (25:00)

This audio program is part of a series of cognitive behavior therapy-informed guided meditations I created to manage anxiety. This program desensitizes you to distracting, anxious thoughts and emerging anxiety. It entails how to recognize that you are being distracted by anxious thoughts, how to develop a meditative state and establish a fingertip cue for it, followed by practicing it a couple of times with the program. Practice often as much as twice a day in the beginning to learn how to reduce low-to-moderate levels of anxiety and prevent escalation. Later, do it with no audio. It would be good if you practiced my audio program "I Am the Captain of My Ship" 3 to 5 times before you begin this anxiety journey. You will discover that my guided meditations and good cognitive therapy and mindfulness resources.<br><br>

Zen-X (42:00)

This audio program is part of my guided cognitive behavior therapy-informed meditation and visualization program to relieve anxiety. In this guided visualization and metaphor, an anxious girl meets a walking guru who guides her to let go of intrusive thoughts. It is practiced repetitively in the thought field. The guru ends by going to his magic medicine shop to give her a customized prescription of Zen-X to relieve her anxiety without knocking her out. Practice this 3 to 4 times before moving on to my other programs. It works best for people who absorb easily into imagined scenarios (See my 20-Question Scale). You will be pleasantly surprised at how useful the cognitive therapy resources are. <br>

Home In A Bubble--You CAN Take It With You (26:00)

This audio program is part of a series of cognitive behavior therapy-informed meditations and mindfulness practices to relieve anxious thoughts. In this visualization, you first put yourself in a safe, comfortable, friendly place that you create or recreate within an orb, make it transparent, and then imagine moving about the world in that bubble undisturbed like Oz's Glenda, the Good Witch of the North. You also create a symbol that evokes these states and place it in your mind's eye in places you go and people you meet, programming future responses. These symbols will light up at the unconscious level as you move about in the world outside your home. This useful cognitive therapy resource proves that you can take your meditative state with you.

Wanda & Andy: a Metaphor For People Anxious In Social Situations (36:00)

This is part of a course of audio programs to relieve various anxieties, in this case, social. This 36-minute cognitive therapy- and cognitive behavior therapy-informed metaphor/creative visualization is to be listened to and imagined at bedtime. It starts off setting a goal, followed by relaxing into a meditative state and inner child communication. You only need to listen to this once or twice to start you down a less anxious path. Practice most of my anxiety programs to gain the most benefit over time. This one is best for people easily absorbed into imagined scenarios and novels (See my 20-Item Scale). This audio program is a good cognitive therapy resource. Peace. Keep your mind open and playful as you add metaphor to your mindfulness, cognitive behavior therapy, and cognitive therapy resources.<br>

Put Your Earbuds In: Interrupting Your Panic in 16 Minutes

This audio program in one of a series of audio downloads to relieve anxiety. It is a "do-as-I-say" session, not a meditation session. It is design to somewhat forcefully interrupt a panic attack. Most people panicking won't feel like relaxing and meditating. This practice starts with thought interrupting breath work, followed by grounding in the present, vagus nerve stimulation, visualization, and rehearsal. Anytime you start panicking, put your earbuds in your ears, listen to this program intently, and follow my directions like you are a new cadet listening to the captain in boot camp. After you have done this a few times, you will be able to do for yourself without the program. For best results, practice my other cognitive therapy- and cognitive behavior therapy-informed meditations, "I am the Captain of My Ship", "Home in a Bubble", and "Meditation at Your Fingertips." Peace.<br><br>

Good Grief--A Light Meditation For A Heavy Issue (34:00)

This cognitive therapy- and cognitive behavior therapy-informed guided meditation is not concerned with stages of grief. To practice it, make sure you are over being in denial or being overly distraught over the death of a loved one or loss of something. I guide you into a light state, guide you in mind-body processing, lead you in 2 or 3 imaginative activities, and finish with a metaphor. Before you begin, write down three or four qualities you treasure about a beloved person or pet you lost. Practice it two or three times. I hope you add this program to your treasure trove of useful mindfulness and cognitive therapy resources.<br><br>